Thursday 7.30.15 Competitor WOD

Dynamic Effort Lower

Strength

Front Squat (6×3 @ 75% 1RM w/ 3sec. pause)

WOD

“The Toxic Waltz”
12-9-6
Squat Snatches (135,95)
Bar Muscle Ups
**1 Bar MU = 2 C2B + 2 Diamond Push Ups
**15min Time cap

Special Strength

3×15 Overhead Axle Bar Walking Lunges **each leg

Special Strength

3×12 Single Leg Hip Bridges, Weighted
**each side

Midline

5×20 Standing Banded Oblique Twist
**each side

Finisher/Recovery

3×12 Single Leg Reverse Hypers
**each leg

 

By | 2016-10-20T15:16:37-04:00 July 29th, 2015|Uncategorized|Comments Off on Thursday 7.30.15 Competitor WOD